2018 HOKA ONE ONE RunBlogRun Spring Training, 800m-5000m, week one, day 4

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Fartlek is Swedish for speed play. Fartlek is one of the most simple, and yet sophisticated workouts you can add to your arsenal as a coach and athelte. The beauty of fartlek is that it can be as difficult, and complicated as you want, but really, truly, it is about building your fitness. We will be using fartlek over the next few weeks.

20151212-ROSA0043.jpgWarming up before the workout, photo by Justin Britton

Thursday, January 18, 2018. warm up, 50 minute fartlek, five times five minutes hard, five minutes easy, cooldown

Week 1, Beginning of track season

Monday: warm up, 4-5 miles easy, 4 times 150 meters stride outs, cooldown

Tuesday: warm up, 50 minute fartlek, ten times 2 minutes hard, 2 minutes easy, five times, one minute hard, one minute easy,

cooldown.

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground

Thursday: warm up, 50 minute fartlek, five times five minutes hard, five minutes easy, cooldown

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track,

sprint straights, jog turns, cooldown

Sunday: Relaxed Long run, 65-70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

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